Tag: Suplex

Tic-Tac-Two was enough

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WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill

THE THANG:
1) music: Mama Said Knock You Out – FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs)
CPOP: “Mama said knock you out”  – do a Mike Tyson Pushup

2) Tic-Tac-BRICK

3) agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)
Alt. Sit through and turn

MARY: LBC‘s

ANNOUNCEMENTS: yes… Things were announced, also stuff, additionally, some items.

COT: held, caressed(?), and prayed for

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Spring Closeout

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GTL Gym, Tan, Laundry.
Gym-check
Tan-suns out guns out
Laundry-please do this, we smelled great this am.

WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest stretch
THE THANG: Mosey to the track and do a warmup lap. Line up on the 0 yard line. Bear crawl from EZ to EZ stopping every 10 yards to do ascending burpees from 1-10. Mosey another lap and end up on the touch line for a Dora. One partner runs the width of the soccer field while the other does 100 flutter kicks on a 4 count, 200 squats, and almost 300 BBS. Close it out with a push up the full back to AO.
MARY: Not on earth today
ANNOUNCEMENTS: Couple CSAUP’s coming up.
COT: always

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Flag Handoff = Wings & Entertainment

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WARMUP: SSH, IW, ChPickers, Windmills

Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)

THE THANG:

Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3

Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…

R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens

Thang-2:
Chumbaburpee – Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)

CPOP:, “I get knocked down, – do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back

MC Hammer – Can’t touch this Remix – 3:47
Dying Cockroaches until CPOP#1

CPOP #1: Can’t touch this —> heel taps until CPOP #2

CPOP #2: “stop, Hammer time” – Amer. hammers till CPOP #1 again

Proud Mary (3:07) CCR.  CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT

MARY: last 2 songs above

ANNOUNCEMENTS: H&C CSAUP, flag handoff

COT: held… Prayers lifted

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Juggernaut June-week three

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WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers

THE THANG: race- Nur /emom
For 1 mile, every time the EMOM bell rings, PA choice of: 25 LBC, 15 plank jack, or 10 flying squirrel.
Once 1 mile is complete, record time, resume at your own pace… Change MOT as desired.

MARY: within warm-up and 😉

ANNOUNCEMENTS: hog and coyote, read your newsletter

COT: band camp led a discussion on virtue of leadership-commitment. Prayers and praises were shared.

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EMOM HELL

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WARMUP: SSH, merkins, windmill, navy seal burpees

THE THANG:
30 min EMOM
Ascending Rep Count
Mins 1-5: 5 reps
Mins 6-10: 10 reps
Mins 11-15: 15 reps
Mins 16-20: 25 reps
Mins 21+ 40 reps

Exercises: (if you fail to complete required reps, move to next exercise in next round)

Navy seal burpees
Burpees
Hand release merkins
Jump squats
SSH
Sprint

Had some extra time so did some sprints with exercises

MARY: nope
ANNOUNCEMENTS:
COT: only you can hold yourself accountable. What do you do when your jester tempts you and nobody else is around to hold you accountable? Do you do the right thing?

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Kettlebell Ladder

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WARMUP: Moroccan Night Club, Windmill, Cherry Picker
THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row – Nur, calf raises, Deadlift, KB Merkins
MARY: LBC’s, sit ups, overhead lift
ANNOUNCEMENTS:
COT:

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Do The Work – Get Sore

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WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property.
Typical warm culprits: SSH, Merkins, Squats, Wind Mills
THE THANG:
50% effort run to the stop sign at Whites Rd, 25 Merkins
Run back to the start, 20 Squats
75% effort run to stop sign, 15 Carolina Dry Docks
Run back to the start, 10 Jump Squats
100% effort run to the stop sign, 5 Diamond Merkins

Mosey past the start and continue to the parking lot adjacent to the stadium entrance for a bear crawl accumulator.
Bear crawl 3 parking lot spaces then 2 Carolina Dry Docks
Bear crawl another 3 spaces then 3 CDDs.
Bear crawl another 3 spaces then 4 CDDs.
Continue the trend until the end of the lot.
3/4 of the way through this evolution, I was reminded of a message that has been ringing in my head frequently. I shared this with the PAX:
“Everybody wants to be strong but nobody wants to be sore.”
This is a reference to wanting the hardship to pass while reaping the rewards of the finish product. As we all know, growth happens in the journey, long before you reach the finish line. Embrace the soreness.

Now, crawl bear back to the starting line then make our way to the goal line on the football field. We’ll be performing a modified “corners” evolution.
10 Flutter Kicks I/C, Run across the field to the other side of the same goal line for 10 Flutter Kicks I/C, Run 100yds to the other goal line but on the same side of the field for 10 Flutter Kicks I/C then across the field for 10 more Flutter Kicks I/C.
Now, run to the 20yd line and execute the same evolution while performing 10 American Hammers I/C at the stops.
Now, run to the 40yd line with 10 LBCs at the corners.
Make our way back to the start for a 100yd sprint then a 100yd NUR back.
Make our way back to the parking lot and run back to COT with a few stops for a Merkin variety along the way.
Lastly, 1min elbow plank hold.
Remember, don’t shy away from doing the hard work in life and embracing the soreness. Additionally, don’t assume you’ll get a fresh start to tackle a challenge because after all, nobody cares what you can do fresh.

MARY: Integrated throughout
ANNOUNCEMENTS: Newsletter
COT: For Sure

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The ladder of all ladders

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Mosey down to the far end of the parking lot by the baseball field.

Dynamic warmup

30 seconds on 10 seconds off
8 rounds
SSH
Windmill
Seal Jack
MNC
Imperial Walkers
HR merkins
Squats
Flutters

The thang

Ladder concept…run to a cone and do the reps assigned at the cones. Go back to the start do 5 squats and then go to the next cone etc…

Exercises were merkins and LBCs

Also had a burpee whistle blown at my discretion. 3 burpees each time.

So the cones were lined up at the distance from “home”

So .05 was cone 1…. .10 was cone 2 etc… all the way to cone .25.

We were able to wrap up with most getting to 2.5-3.0 miles and everyone got 150 LBCs and 150 Merkins. Thanks to Rosie for the opportunity!!!

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Juggernaut June Week-1

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WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain.

THE THANG: EMOM mile race
Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10 Merkins, 15 air squats… Then resume.
When the fifth lap (1 mile) is finished, short break to record time, then resume until 530.

MARY: not today… She stayed dry and fart-sacked I guess

ANNOUNCEMENTS: T&H, H&C CSAUP’s
SSST @ BoG Sunday

COT: Poppins led talk on Candor: defining & characterizing, application, and general discussion of how to effectively bring this into our lives.

After a name-o-rama: praise is lifted for good medical news, prayers for patience and other stuff, too, approved by Sky-Q

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Cross Pollination at Bushwood

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WARMUP: IC: IW HW CP WM AST MC

THE THANG:
Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and flap Jack.
Bench work: IC
Erkins 10
Dips 10
Derkins 10

Mosey to parking lot.
AMRAP partner:
Timing is Mario Carts. Partner 1 in lot between 2 islands jailbreaks to next island, side shuffle across, nur back and side shuffle across to partner that is working.
Prison Cell Merkins
Kracken Burpees
Burpees

Mosey to front of CR.
Cocaine BearCrawls
In parking lot bear crawl to first line and do a merkin, and the length between 2 islands adding a merkin at each snort for a total of 11 merkins at the end.

Angry DORA
50 Merkins
75 Squats
100 LBCs
Timing is partner burpee broad jumps between islands and bear crawls back.
Got into squats then called for time.

Mosey to wall.
AMRAP
10 Muscle Ups
Donkey Kicks until MU completed, flap Jack.

Explained JackAss Burpee Webs. Hope to see it recorded in a BB!

Mosey to COT

MARY: LB started with Freddie’s while I was grabbing my phone. Then I did a quick Circle Of Hate where YHC called out merkins which the group did as I bear crawled back and forth from the nearest light pole.

ANNOUNCEMENTS: Tortoise & Hare this Saturday. Next Saturday Hog & Coyote. CSAUP CENTRAL! Get signed up, support the HIMs leading these events, support your region and the greater good it is providing. Read your newsletter.

COT: Prayers & praises and YHC prayed us out.

Spoke on 5 core principles, all equally weighted however COT, it sets us apart from every other workout group.
Spoke on Mission statement, are we a workout group???
Spoke on Visions statement, be real about picking up the 6. Make it a point to offer an encouraging push. That next man may need it more than you know.

Appreciate the Q and the continual cross pollination between our 2 regions with all these HIMs. I encourage RH pax to take a trip north and you Fort pax to take a trip south every so often. A little flavor in your bland weekly routine is good every so often #zesty.

Thanks <@U061P7HUFRR> for the opportunity to Q <#C02PN2Z6QV8>!

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